Have you ever been told that you did a good job but felt like you didn’t deserve the praise? Or believed a good grade or an award you achieved was just a fluke? You might be experiencing impostor syndrome!

Impostor syndrome is characterized by thoughts and feelings of inadequacy, incompetence, and fraudulence, even when there is clear evidence of your abilities and accomplishments. You may experience the thought that you have faked your way through your life and fear that you don’t deserve your own success. 

Suffering from impostor syndrome can negatively affect your well-being and lead to feelings of anxiety, worry, and inadequacy. If you relate to this phenomenon, don’t despair! It is possible to change your mindset by following the tips below.

10 tips for addressing impostor syndrome

1. Talk with others about your worries that you don’t measure up. You are not alone in feeling this way!
2. Avoid minimizing your accomplishments. Remember: our minds hear everything we say to others. After a compliment, avoid the temptation to point out your shortcomings, and just say, “Thanks!”
3. Pass your knowledge on to others; it helps you realize how much you know.
4. List your accomplishments and review the list often. Consider both academic and personal accomplishments. You didn’t get where you are by luck. You may also decide to keep a list of the positive feedback you receive from others.
5. Stop comparing yourself to other people. Too often, we only see other people’s “highlight reel” while thinking about our own “blooper reel.” But remember: most people have failures and shortcomings—they just don’t mention them.
6. Let go of perfectionism and other unhelpful work habits. Perfectionism causes many people to fear taking risks, which are necessary in order to experience true success. Remember that you don’t need to be perfect to be considered excellent at what you do!
7. Check your self-perceptions with a trusted source. If you are worried you are falling short or not measuring up to expectations, why not ask directly rather than making assumptions?
8. Ask questions when you get stuck. Don’t be afraid to seek out more information if you are unsure of the next step you need to take to achieve success. Some people will be happy to help.
9. Take critical feedback in stride. When you receive negative feedback or criticism from others, take time to reflect on whether this feedback can help you move forward. Is there a useful course of action you can identify? Remember to also focus on any positive feedback you receive. Many of us are prone to dwelling on the negative and ignoring compliments, so make sure to avoid this trap.
10. Be willing to ask for help. Great accomplishments come from people working together. Friends, instructors, colleagues, and mentors can offer valuable help and support as you build your career.

Impostor syndrome is common, and the majority of people will experience it at some point in their lives, but you don’t have to let it hinder you. Remember: you didn’t choose to experience impostor syndrome, but you can choose to move past it as you pursue meaningful goals throughout your lifetime.

About the Author

Becky Ponting has practiced as a psychologist in Alberta for the past 15 years. Over the course of her career, she has provided psychological services to diverse groups, such as HIV patients and their families, military members, and university students. Becky’s areas of specialized training include the treatment of posttraumatic stress disorder, insomnia, and obsessive compulsive disorder.